4.21.2020
Overhead Squat (7×3 85%)
Metcon (Time)
3 RFT
20 Hang Power Cleans 95/65
20 Push Jerks
20 Front Squat
20 Deadlift
20 Front Rack Lunge
20 Hang Power Cleans 95/65
20 Push Jerks
20 Front Squat
20 Deadlift
20 Front Rack Lunge
Metcon (Time)
7×3 oHS with 4 Sotts press at bottom of each
– between sets- 20 second hinge reach w/Snatch grip
– between sets- 20 second hinge reach w/Snatch grip
3 RFT
30 Push Ups
30 Hollow Flutter Kicks
30 Glute Bridge
30 Shoulder Taps
30 Kayakers
30 Grasshoppers
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach
9:30am
Noon
5Pm